For overweight and obese individuals losing weight can have a profound impact on both quality and quantity of life. Once that fact is internalized most people can't take the weight off fast enough. Weight loss experts, however, will commonly advise a more gradual approach that creates a loss of 1 to 3 pounds per week, depending on baseline weight. This philosophy is based on previous research and experience that suggests using more practical and sustainable solutions that are also less likely to negatively affect hormones or metabolism.
Unfortunately, popular diets and media are creating higher expectations for overweight Americans that differ from this recommendation. These expectations are creating a challenge for weight loss professionals, for if the expectations for fast weight loss are not met motivation could be lost and dropout is likely. So, the question remains... what is the optimal rate of weight loss that promotes better health quickly and is sustainable? A recent study may be set to challenge professional beliefs after finding that faster weight loss might actually be more productive.
Researchers from the University of Florida evaluated the effects of varying amounts of caloric restriction on total weight loss over 6 months and maintenance of weight lost for 1 year thereafter. More than 250 obese middle-aged women were encouraged to consume a diet designed to facilitate either a 1/2 pound, 1/2 to 1 1/2 pound, or a 1 1/2 pound weekly weight loss. After 6 months, the groups had lost on average nearly 11 pounds, 20 pounds, and 30 pounds, respectively. Follow-up was completed 1 year after the initial 6-month weight loss period. Interestingly, all groups gained back approximately the same amount of weight over the course of the follow-up year.
In this study, it appears to have been more valuable to have lost a greater amount of total weight quickly instead of attempting to lose weight more gradually. It is important to realize, however, that popular media is leading people to believe that 5to 7 pounds of weekly weight loss is desirable. Although this study indicates that there might be a benefit to faster weight loss researchers remained within the advisable range for rate of weight loss.
Nackers, L.M. et al (2010) The association between rate of initial weight loss and long-term success in obesity treatment: does slow and steady win the race? International Journal of Behavioral Medicine. ePub ahead of print.
